One of the main problems we face in today’s time is the problem of hair loss. With every shower, some of you must have seen your hair break. Does it mean your hair isn’t healthy? Are you providing the required nutrients to your hair?
One of the water-soluble vitamins i.e. Biotin is also known as Vitamin H plays an important role in keeping your hair, skin, and nails healthy. Your body is in need of this vitamin to convert the nutrients into energy.
Our diet helps to fulfill the biotin requirements of our body but is that enough to keep our hair and skin healthy? Don’t worry! In this article, you’ll get to know the right amount of biotin you need for your hair growth and its health.
WHAT DOES BIOTIN DO FOR YOUR HAIR?
Biotin is a part of the Vitamin B family. It performs the function of providing healthy metabolism. It is responsible for the infrastructure of an element called KERATIN.
Keratin is used in the formation of hair, nails, and the top layer of your skin.
Biotin or Vitamin H is also thought to:-
- Reduce the problem of inflammation or redness on the face.
- Convert carbohydrates into energy for the body’s functioning.
- Maintain blood sugar levels.
- Improves metabolism mechanism
HOW MUCH BIOTIN TO TAKE FOR HAIR GROWTH?
As per a 2015 study, a biotin supplement was provided to women with thin hair to take two times a day.
The study resulted in the participants experiencing a reduction in hair breakage and shedding. Also, they experienced hair growth in the affected areas.
The average intake of biotin is estimated to be 30–70 micrograms per day in western countries.
Also, according to the Food and Drug Administration, the recommended intake of biotin depends upon an individual’s gender, age, and overall health.
As per the experts, the daily dosage should be:-
|REQUIREMENT (PER DAY)
|Infants (Birth-3 years)
|10 to 20 micrograms
|4 to 6 years
|Around 25 micrograms
|7 to 10 years
|Around 30 micrograms
|10 years and above
|30 to 100 micrograms
NOTE- Biotin has not been tested fully safe yet for pregnant or breastfeeding women, nursing mothers or people with any medications.
How to detect BIOTIN DEFICIENCY?
Biotin is an essential element for our hair growth. Biotin deficiency can lead to Alopecia. It is an autoimmune disease that causes hair loss. It may also lead to rashes around your face and neck.
Some of the symptoms of Biotin deficiency are as follows. If you see them happening with your body, it’s time to consult a doctor.
- Brittle nails
- Rashes around face and nose
- Dry skin
- Numbness and Exhaustion
- Hair loss and breakage
BIOTIN RICH FOODS
Your diet is the primary provider of biotin to your body. But, for increasing its intake, you can add more biotin-rich products to your diet.
Products like egg yolks, whole grains, nuts, mushrooms, and bananas can fulfill your biotin requirement.
Try to read the nutritional values in these food items in order to select the product with high biotin content.
HOW MUCH BIOTIN IS TOO MUCH BIOTIN?
The above-mentioned intake quantity is the standard quantity to take biotin. However, to take any supplement, one should consult a health professional. Even natural supplements can have adverse effects on your body.
As per studies, there is no evidence of any negative side effects of biotin. If you have any medical condition, you can talk to your doctor and get the right prescription. It’s better to be safe than sorry!
What is the right time of the day to take a biotin supplement?
The best time to take any multivitamins and other supplements is in the morning time. During the night our digestion process becomes slower and thus, it will lead to less absorption and can also be ineffective.
Biotin may help in hair regrowth. So if you have been facing the problem of hair loss for a long time, you can go for this vitamin. Biotin also provides shine to your hair along with its growth.
You can make the above dietary changes for your biotin intake if you don’t want to use supplements and stick to naturals. Also, you can easily find biotin supplements at any drug store.
If you face any negative reaction after having a biotin supplement, discontinue it or talk to a doctor to know what is best suitable for you!